The link above is a video to my YouTube channel that helps understand Phase 2 of the Atkins diet or low-carb lifestyle I want to thank whomever is in charge of doing this website because I found a lot of information on here to be quite useful and I appreciate the fact that we can open up and share our ideas with each other I recently lost over a hundred pounds doing this and I just want to show other people with it also I have a Facebook group called healthy living for a healthy life so come join and check this out I wish everybody luck on this adventure of losing weight and becoming more healthy have a beautiful day thanks again
Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
I personally don’t count anymore as I want this to be as easy and sustainable as possible. I have had years of counting calories and points, and this is incredibly liberating. I just don’t eat any sugars, grains or high carb foods any more so I am incredibly low carb all the time. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. And yes you are correct, to go into ketosis anywhere between 20-50g carbs/day. Find out what works for you.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
Hi Sam, it won’t work. You will be incredibly hungry and you won’t have any energy. The idea of the keto diet is to get your body used to use fat to burn energy not carbs. Since you won’t be eating carbs energy has to come from “something” and it can’t be protein. I can’t recall what happens when you have too much protein when doing Keto but it was something scary. In general, I do not recommend the Keto diet without some sort of supervision by your doctor or nutritionist that can watch your process and progress.
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
If you're looking to test-drive a low carb recipes menu or if your current meal plan needs rejuvenation, we've pulled together a 7 Day Meal Plan with all Low Carb Diet Recipes to help you meet your weight loss goals. It'll be hard to turn down these amazing healthy meal plan. We don't know why you'd want to because not only are they nutritious, they're also delicious. With a mix of savory recipes and healthy dessert recipes on this page, you're sure to find recipes that will help you curb your cravings! After all, you don't want to undo your progress by picking up a few unhealthy snacks at the nearest vending machine.
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let's start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!
Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂
Absolutely go for the wine! As long as you go for an unsweetened wine and limit yourself. I only have a glass at the weekends as I know all my good intentions go out the window once I’ve had a glass and it’s harder to say no to more dark chocolate. If your weight loss ever stalls, you may need to reassess how many glasses you have as the alcohol will always be metabolised before anything else so weight loss will often stop. As for gluten, all my recipes are naturally gluten free because all my recipes are grain free. Read my post on Gluten free vs Grain free to truly understand. Beware of GF products because they are so high in carbs because they are made with rice flour, tapioca starch etc. And remember, gluten free junk is still junk 😉 Good luck Mary, keep coming back and asking questions.
Hi Sara, it depends on if your husband eats cold food or not. The lunch suggested here is great to take to work, the chicken can be enjoyed cold, or he can reheat it in a pan if his office has a small kitchen. If he doesn’t like cold chicken and he has no option to reheat you could change the lunch and dinner options suggested in this meal plan. He can eat the egg and salad for lunch. It’s a great lunch to enjoy cold and then the chicken and baby spinach for dinner instead. Great cold lunches that are keto friendly in general are always hard-boiled eggs with veggies, or turkey/cheese roll-ups and raw veggies, or salad greens with shredded chicken or shredded pork with homemade mayo on the side to then mix up at the moment as a salad dressing.
I have been LCHF for 4 weeks 20g or less carbs daily track everything but my blood ketone 1.3 -.3 – .6 To get benefits of ketone my reading shld be at least 1.5 My foods have included live yoghurt 1 TB milk = 1 tsp per 3 cups of tea 50 g raspberries . Cld these be interfering? To work out my macros I based my cals/day 1300 I thought fat amount is remainder of cals after 20g carbs and 90 g protein. Is 90g protein too high.Female 60 20mg to lose mod active. I feel very fatigued How can I get my blood ketone up? Thank you plse can you email me
But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.